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Free Efficiency Challenge
Breaststroke Efficiency Challenge
Backstroke Efficiency Challenge
Fly Efficiency Challenge
Flutter Kick Challenge
Breaststroke Kick Challenge
Streamlined Backstroke Kick Challenge
Freestyle Breakout
Backstroke Breakout
IM Turn Challenge


Fly Efficiency Challenge

Description

Set:

 8 x 25 Fly

Pace:

 Challenging pace

Track:

 Pace time and the highest stroke count of any 25
Rules
Push-offs / Turns:
 Swimmer’s head must break surface before 15 meter mark (false start rope)
Counting properly:
 Pulls are counted every time both arms push back
Continuous strokes:
 Swimming must be continuous without pausing the arms
Results
Pace Time and stroke count are added together for a total score
Example  
8 x 25 Butterfly on :45 = 45seconds
Highest Stroke Count = 18 strokes
Total = 63
Hints
The first time you have your group perform this set, it is recommended that all swimmers go on the same pace time. It does not have to be challenging to begin with. Over time, and as your swimmers become more familiar with the process, you can decrease the pace time for individual swimmers according to their ability.
Skill Recording Sheets
You can record your swimmer's results using either this Excel spreadsheet Fly Efficiency Challenge Test Sheet.xls or this PDF page Fly Efficiency Challenge Test Sheet.pdf.





 

 


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